In order to stay fit as well as to prepare for the upcoming start of after school activities, I have started doing treadmill workouts in my building’s gym. I planned my workout ahead of time in order to maintain structure as well as manage the time that would be allocated to each focused workout for specific parts of the body. Cardio is an extremely valuable form of exercise as it works the whole body, specifically the core.
To strengthen my core as well as my endurance, I researched an effective cardio routine. I stumbled across an article which highlighted Lauren Giraldo’s ’12 3 30′ treadmill routine. Essentially, ’12 3 30′ implied that the workout is done at an incline of 12, a speed of 3 m/h, and done for 30 minutes (LO3). I chose this workout as it is explained to be the most effective, yet most paintable, easy, and simple to replicate at home. The routine is meant to be walking-based, but to challenge myself I decided to take it one step further (LO2). To push myself, I decided to do the workout in intervals of walking and running. I would walk using the ’12 3 30′ routine for 10 minutes, then run at an incline of 5, at 7 m/h – until the 30 minutes was complete. I found this quite difficult as it was my first time exercising in a month or so. I found myself needing breaks quite often, but instead of stopping the treadmill, I lowered the setting for a slow walk. This experience overall was so fulfilling. I not only felt physically healthy, but also mentally, with a rush of endorphins going through my body after doing something so productive. I even researched this feeling after working out, and found a Ted Talk by Wendy Suzuki which explains this feeling in great depth, and emphasises the need for exercise from a mental health point of view.
The workout summary after using the running/walking ’12 3 30′ routine
Not only have I decided to exercise to improve my physical fitness, but also my mental health, self love, and awareness. The blog in which I discovered the ’12 3 30′ routine is created under the pretences of women empowerment (LO6). This message truly spoke to me as throughout the pandemic I found myself experiencing bodily insecurities, often comparing myself to the expectations integrated into all aspects of my communications, such as my use of social media. Giraldo herself has explained her issues with body image, and her once lacking motivation to be active. After hearing her relatable opinions on fitness, I felt I could resonate and place myself in her shoes, only motivating myself further to make a change in my life, for myself as opposed to for others. I feel it is essential to partake in any new activity or hobby in your life for yourself, and not to impress others. In order to spread this message further, I will share my workout experiences on social media, specifically TikTok, where the routine first went viral. I hope to continue spreading this message through my exercise as well as maintaining healthy routines with myself physically and mentally. I intend on easing into an active routine by practicing this workout 2-3 times a week!
https://www.womanandhome.com/health-wellbeing/12-3-30-workout/